Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 russian baby makers

30 second dead hang

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 snatch balance (barbell)

Add weight X 2

Weightlifting

Hang Power Snatch (Singles EMOM for 8 minutes )

Work up as you feel

*clock stays running

Hang Squat Snatch (Singles EMOM for 8 minutes )

Work up as you feel

*16 minutes total

Metcon

Metcon (Time)

8 wall balls #20/14

8 knees to elbows

8 rounds

Rest 2 minutes

100 walking lunges
RX+

WBs #30/16

DB walking lunges #35s/20s

Accessory Work

Seated DB Z Press (4 X 6 each arm )

Heavy as possible